Fitness:

A.) EMOM – 6 min.

5 burpees then run to grass and back

B.) 4 rounds

6 DB Manmakers (20/10)

20 Cal Row

then

2 lap run buyout

Performance:

A.) EMOM – 6 min.

5 burpees and 20 DU’s

B.) 4 rounds

6 DB Manmakers (30/20)

20 Cal Row

then

100 DU’s buyout

Competitor:

A.) EMOM – 6 min.

5 burpees box overs (24/20)

and 30 DU’s

B.) 4 rounds

6 DB Manmakers (45/30)

20 Cal Row

then

150 DU’s buyout

C1.) Bench press 5×5

C2.) Double KB front rack

walking lunge – 20 steps (44s,35s)

-Results to comments!!